Good skin is a reflection of inner health. The secrets to good skin are much more basic; they have to do with a well-balanced diet and a healthy lifestyle, these two most important factors influence the condition of your skin.
Eat a well balanced diet
A balanced diet of protein, carbohydrate and fats with required amount of minerals and vitamins is essential for good, healthy skin.
Proteins are needed for repair of body tissues. The skin and hair need enough protein and the deficiency causes dull and dry skin and scalp. Vegetarians specially need to plan their diets carefully to include protein rich foods such as soya beans, sprouts, cheese, milk, grains, peas & beans.
Sugar is one of the carbohydrate rich food. Excess carbohydrate which is not needed to supply immediate energy demands, is stored as fat. Instead of sugar, add brown sugar or honey to your diet. Both help purify blood and cleanse the body of toxins. Instead of white bread and white flour (in which the nutrients such as vitamins and fiber are removed during refining) use brown bread and whole wheat flour chapattis.
Fiber is very important. This indigestible carbohydrate is concentrated in the peels & rinds of fruits and vegetables and in the outer layers of grains and pulses. Fiber rich foods promote radiant flossy skin and clear eyes.
You need very little fat, but a little is necessary for good circulation and supple & soft skin.
Adequate supply of vitamins is very helpful in maintaining a healthy and glowing skin; and preventing premature ageing. Revitalize your skin with a regular intake of vitamins.
It helps repair body tissue, prevents skin dryness and postpones ageing. Make sure you get lots of Vitamin A by supplementing your diet with milk, cheese, eggs, butter, spinach, broccoli, carrot and fish oils. Vitamin A is fat soluble. This kind of fat gets stored in the liver, so make sure you do not have it in excess.
It improves circulation and skin color. It is found in yoghurt, brown bread, wheat germ, yeast, cereal and green leafy vegetables. Vitamin B is water soluble, which means it can be taken daily.
It acts as an antioxidant and helps to maintain levels of collagen, a protein constituent of skin that is essential for healing the skin as well as keeping it smooth, firm and healthy-looking. Eat lots of citrus fruits, strawberries, blackcurrants, potatoes, cabbage, broccoli and sprouts. Vitamin C is also water soluble and can be taken on a daily basis.
It acts as an antioxidant and has anti-inflammatory effects on the skin. When applied topically, vitamin E has been known to improve moisturization, softness and smoothness and also provide modest photo protection.
- Calcium helps clear blemished skin and revitalizes lifeless, tired-looking skin.
- Chromium improves circulation for healthy skin and hair.
- Copper is important for the production of skin pigment and for the
prevention of blotches under the skin from ruptured blood vessels. It also
cooperates with other nutrients to preserve the integrity of the elastic-like
fibers supporting the skin.
- Iodine promotes healthy hair, nails, skin, and teeth.
- Iron is essential for healthy nails, skin color, and hair growth.
- Magnesium is required to prevent skin disorders.
- Selenium maintains skin elasticity. It helps prevent and correct dandruff.
- Potassium helps maintain healthy skin and prevent puffiness.
- Sulfur helps maintain healthy hair, nails, and skin. It also prevents
dermatitis, eczema, and psoriasis.
- Zinc aids in the formation of collagen. It helps prevent wrinkles, dry skin and
stretch marks, and promotes blemish healing. Zinc prevents hair loss, and
brittle or spotted nails. Without enough zinc, deficiency of Vitamin A can
occur even though the intake of that vitamin appears adequate.
Drink plenty of water
Water is the one of the important natural skin care ingredient. Water flushes out the toxins, which could cause a variety of skin conditions and could very well spell skin doom for most people. Dehydration results in scaly, coarse, and unhealthy skin, so drink plenty of water. Consciously make an effort to have at least 8 to 12 glasses daily.
Wash your skin gently
Cleaning is an essential part of caring for your skin. The key is to treat your skin gently.
- Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time to about 15 minutes or less, and use warm, rather than hot, water.
- Avoid strong soaps which take off oil from skin leaving skin dry. Instead, choose mild soaps with oils and fats added to them during the soap manufacturing process.
- After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on the skin.
- If your skin is sensitive, avoid products containing perfumes or dyes. These can irritate skin and may trigger an allergic response.
- Use a soft sponge, cotton cloth or cotton balls when removing eye makeup to avoid damaging the delicate tissue around your eyes. If you wear heavy, waterproof makeup, you may need to use an oil-based product such as petroleum jelly.
Protect yourself from the sun
The best way to take care of your skin is to protect it from the sun. Ultraviolet rays damages your skin, causing deep wrinkles, dry, rough skin, liver spots, and more serious disorders, such as benign and malignant skin tumors.
- Avoid the sun’s rays which are most damaging from 10 a.m. to 4 p.m. Reduce the time spending outdoors during these hours.
- Wear protective clothing, such as long-sleeved shirts, long pants and wide-brimmed hats.
- Apply sunscreen 20 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.
Moisturizers help to maintain skin’s natural moisture levels. They work by providing a seal over the skin, keep water from escaping or by slowly releasing water into your skin.
- The moisturizer that’s best for you and the frequency with which you need to
moisturize depends on many factors, including skin type, age and whether you
have specific conditions such as acne. A good way to test if you need a
moisturizer is to wait 20 minutes after bathing. If your skin feels tight, you
should apply a moisturizer.
- Select a moisturizer with a sun protection factor (SPF) of at least 15 to help
protect your skin from damaging ultraviolet rays. If you spend between one to
two hours continuously, then a moisturizer with SPF 30 is what you need. If your
outdoor activity exceeds two hours a day, go for a moisturizer with SPF 50 or
- If you have sensitive skin, look for products free of heavy dyes, perfumes or
other additives. If your skin is very dry, you may want to apply an oil, such as
baby oil, while your skin is still moist. Oil has more staying power than
moisturizers do and prevents the evaporation of water from the surface of your
- Skip moisturizer if your skin is oily.
Shaving is a common and inexpensive way to remove unwanted hair. But shaving can cause skin irritations, especially if your skin is thin, dry or very sensitive. For a smooth shave:
- Shave after a warm bath or shower or press a warm wash cloth on your skin before shaving to soften the hair.
- Don’t shave dry skin, which can cause razor burn. Apply shaving cream, lotion or gel before shaving to protect and lubricate your skin.
- Use a clean, sharp razor. If using an electric razor, don’t use the closest setting, which can irritate the skin.
- Shave in the direction of hair growth, not against it.
- Rinse your skin afterwards with warm water.
- If irritation does occur, apply a lotion that doesn’t contain ethyl or isopropyl alcohol. Though alcohol and alcohol-based products may feel cooling, they don’t really soothe irritated skin because the alcohol evaporates rapidly from the skin.
Smoking can accelerate the normal aging process of skin, contributing to wrinkles. Smoking causes narrowing of the blood vessels in the outermost layers of skin. This decreases blood flow, depleting the skin of oxygen and nutrients, such as vitamin A, which are important to skin health. All of these factors increase damage to the elastic fibers and collagen which give strength and elasticity to skin.
Get adequate sleep
Skin which is prone to damage during the day is repaired as you sleep. Some people require as much as eight to nine hours of sleep every night; others can make do with just five.
Stress and tension accelerate the formation of lines around eyes and can even produce abnormal skin conditions like eczema. So try to keep a tab on your stress levels. Try strategies that help to reduce stress in your life like meditation and deep breathing exercises. Meditation is one of the best ways to relax, dissolve stress, and allow body to heal.
Do Regular Exercise
Along with the body, the natural skin care technique exercise can also benefit the skin a lot. Exercise produces ‘feel good’ chemicals in the brain that increases your sense of well-being. Exercise helps in improving the blood circulation, which indeed benefits the organs of the body including the skin. A regular workout helps remove toxins from the skin. Make it a point to workout everyday at least for half an hour. Try 20-30 minutes of brisk walking, or jogging, or treadmill.
Keeping a smile on your face will help to maintain the tone of your facial muscles and skin.
Beside this, avoid being angry, frustrated and irritated. Free your mind from all the negative thoughts and be HAPPY….and you will see the difference!